Has fear of falling ever kept you from attending a grandson’s wedding or going to the farmers’ market with a neighbor? Many older adults have understandable concerns about falling. A fall can lead to injury, loss of confidence, and changes in daily life. However, the fear of falling can become so strong that it keeps people from participating in activities that help them stay healthy and maintain their balance.
The good news is that it is possible to change the way you think about falling. This process, called cognitive restructuring, helps you recognize unhelpful thoughts and replace them with more realistic, helpful thoughts. It is not about pretending there is no risk of falling, but about learning to evaluate situations based on what is true and realistic and then making choices based on facts rather than fear.
It can be easy to jump to the worst-case scenario. For example, “If I go for a walk or hike, I will probably fall,” or “I’m too old to improve my balance.” These thoughts may be based on feelings, fears and stereotypes, but they might not be true. Many older adults continue to improve their strength, balance, and confidence through regular activity and safe exercise.
One helpful approach is to use planning and problem solving to think differently about situations like walking. For example, “It is possible that I might fall, but I can reduce the risk by wearing supportive shoes, using my cane, walking with a friend, starting with a short distance, and choosing a familiar route.” This change in thinking about walking prioritizes safety without allowing fear to be in control.
Fear of falling can also create a cycle that leads to social isolation and physical decline. Avoiding walking or other activities can lead to avoiding social events, spending more time at home sitting, muscles becoming weaker, shuffling rather than walking with confidence, looking down rather than maintaining good posture, and declining balance. As a result, falling may become more likely, which then increases the fear of falling. Breaking this cycle begins with taking small steps toward being active again and asking for help when needed.
Talk with a health provider or trusted friend to help you choose an activity that feels safe. Create a simple, manageable plan and then get started. For example, take a short walk with a friend, practice standing from a chair several times a day, or participate in a balance exercise class. Over time, your mind will begin to collect evidence that you are capable of moving safely and your confidence can grow.
While it is not possible to eliminate the risk of falling completely, everyone can take steps to lower the risk while continuing to enjoy life. Staying physically active, keeping your home safe, wearing proper footwear, and talking with your health care provider about balance concerns are all important strategies.
